A) Endurance: 1500m row for time

B) Metcon:

10min AMRAP

15 AKBS (53/35)

20 Sit ups

30 Double unders (sub 30 singles)

Target: 5+ rds

A) Oly: Power Clean; Touch and go 2RM (15min)

B) Metcon: Elizabeth (power clean version)
21-15- 9 (135/95)
Power Cleans
Ring Dips
Target: sub 10min
Score: 2 rep PC / Metcon time

25 min AMRAP 1:1 ratio (I go, you go)

5 pull ups (10 ring rows)
10 push ups
15 squats
Then a 200m medball run together

A) Clean: E2MOM x 16min (8rds); 2 clean (full)  Start @ 60% of 1RM clean, increase weight each successful rd.

B) Metcon: AMRAP 10min


4 HPC (135/95)


8 Front rack lunges

A) Strength: Bench Press; Find a heavy single

B) Metcon:
21-15- 12-9- 6
RKBS (70/53)
burpees

Score: Bench press / time

A) Strength: Deadlift; Find a heavy set of 3

B) Metcon: 8rds for time (cap 15min)
5 ground to overhead (135/95)
7 box jump overs (24/20)

Score: Deadlift / Metcon time

A) Strength: Overhead Squat; find a heavy single OHS

B) Metcon: 6min AMRAP
10 OHS (95/65)
10 Pull ups
Rest 5min
AMRAP 4min
10 OHS (95/65)
10 Pull ups

A) Metcon: teams of 2 1:1
For time
400m team run
50 box jump overs 30/24
50 rkbs 70/53
150 wallballs 20/14
50 rkbs 70/53
50 box jump overs
400m team run

A) Strength: back squat 5rm

B) 30 snatches 155/105
For time
Power snatch is permitted
Score: BS 5rm, time

A) Gymnastics; handstand holds/walking
10 min emom
20’ hs walk, or 20sec hs hold
B) Metcon:
8 push ups
8 deadlifts 185/135
8 burpee over bar
8 rds for time
Score: Rds / metcon time